What are the most comprehensive unarmed exercises? As long as you learn these unarmed exercises, you can easily train at home. Let's take a look at the most complete unarmed exercise. I hope it helps you after reading it.

The most comprehensive unarmed exercise 1 push-ups

Push-ups can be regarded as a very classic fitness action, and there are many kinds of push-ups. Generally speaking, the most common and practical is the standard push-ups. More difficult are one-handed push-ups and jumping push-ups. These exercises are all the strength of the whole body, especially the strength of the waist and hands, and are essential movements for fitness enthusiasts.

deep squat

Squat can be regarded as a simple and effective action. Squat seems simple, but it is not easy to stick to it. Many people may give up halfway because of sore legs. But if you want to exercise leg strength, then squat is a very good exercise, which can keep you away from elephant legs and have a perfect figure.

Four-point support

Four-point support is the familiar flat support. You know, it is not easy to stick to this action, and it is a great exercise for everyone's physical quality. Moreover, it is not easy to set a standard for this action. Be sure to pay attention to the body parallel to the ground! Don't tilt your ass, don't sink your waist, and don't make your figure S-shaped. Only when the action is standardized can it play a role. This is good for exercising abdominal muscles. A set of movements is suitable for both men and women.

One-handed push-ups

I believe everyone is familiar with one-handed push-ups, and this action is also very classic. One-handed push-ups train people's physical fitness and sense of balance, so we need more perseverance. Generally, one-handed push-ups start with one hand and then change to the other. Alternate hands.

sit-up

Sit-ups can be said to be deeply loved by fitness enthusiasts, especially female fitness enthusiasts. Because this action is simple and can effectively exercise abdominal strength. But it should be noted that although the action is easy, we must stick to it.

Narrow push-ups

In fact, the practice of narrow distance push-ups is basically the same as the push-ups we usually do, except that the distance between our hands is narrower than our shoulders. This kind of training can be done at home or in the office. We usually work in groups of five, and we only need to do three groups at a time. Of course, if you want to increase the difficulty, you can also put your feet on a chair or high on the windowsill. This kind of unarmed fitness exercise will have a better effect.

Step motion

The step action is similar to the step jump we played when we were young. Simply put, find a relatively high and stable object, and then put one foot on it. Biological foot strength means that your whole body leaves the ground, steps on an object, makes your left foot in a suspended state, and then returns to the original posture, changes the other foot and does the same action. The left and right feet are only exercised once, and we generally require a group of 20 times and do three groups at a time.

The most comprehensive unarmed exercise 2 narrow push-ups

It's basically the same as standard push-ups, except that the distance between your hands is narrower than your shoulders. Complete 3 groups on the office floor, and each group can be skilled. If you find it easy to finish, put your feet on a chair or filing cabinet.

Step motion

Stand in front of a chair (the chair should be stable enough), put your right foot on the chair surface, press your right leg hard, let your whole body step on the chair, but still let your left leg hang in the air, and then return to the initial position and change your left leg to do the same action. 1 complete action is completed, and three groups are completed for * * * 20 times.

Jump squat

Bend your knees and squat on the ground, hold your hands on the ground, and quickly straighten your legs behind you in a push-up position; Quickly complete the above actions in reverse order, and then stand up; Jump as high as possible. 20 strokes are 1 group, and 3 groups are completed. If time is too busy, you can only do the first half (without jumping).

Rest one leg on your chest.

Put your hands and feet on the ground, take a push-up posture, tighten your abdomen, lift your left leg forward, get close to your chest as soon as possible, and then slowly return to the starting position; Change the right leg and do the same action alternately, 20 times for 1 group, and complete 3 groups in total.

Sumo skating

Stand with your feet apart, slightly apart, toes forward. Do squats and keep your hips as close to the ground as possible. Lean forward slightly with your back, move your body slowly to the right, hold your hands on the ground, bend your right knee, straighten your left leg, and fully extend your thighs, buttocks and groin in turn. Hold this position for 3 seconds, and then do the same action in another direction. Do 10 sumo skating alternately, and do 3 groups.

Platform entry

I believe everyone will be familiar with this action. It is a kind of self-weight training similar to push-ups. Prone posture during exercise can effectively exercise the core muscles, which is recognized as a good way to exercise the core muscles.

Russian distortion

Lie on the floor with your feet crossed, your back flat and your knees slightly bent. Keep your feet together and steady, keep your lower body still, lift your upper body and form an imaginary V-shape with your thighs. Put your arms completely forward, perpendicular to your body, and hold the heavy object with both hands.

Reverse abdominal roll

You can support the flat, lie on your back on the ground, put your hands on your sides, lift your feet, and keep your thighs vertical to the ground. In the whole set of movements, the position of the legs should not be lower than now. The pelvis should roll up to your hips and leave the ground with the strength of your lower abdomen. At this time, your legs should make a 45-degree angle with the ground. Keep this high posture and slowly return to the starting position.